Cheerleading is a dynamic, high-octane sport that pushes your body to its limits—requiring explosive strength, unshakable stability, and jaw-dropping flexibility. Whether you’re a base powering through stunts, a flyer defying gravity, or a tumbler nailing backflips, your training needs to match the intensity of the mat. Shoulder, leg, and arm strength are non-negotiable for stunting, flexibility is the key to soaring jumps, and raw power drives tumbling and explosive moves. Below are the top 10 exercises—featuring advanced twists on favorites like squat jumps and push-ups—to build a cheer-ready body that’s strong, flexible, and unstoppable.
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- Shoulder, Leg, and Arm Strength for Stunting: Bases need Herculean shoulders and arms to toss and catch flyers, while flyers rely on leg power to launch and core strength to lock out mid-air. Advanced strength moves take stunts from shaky to seamless.
- Flexibility for Jumps: Elite jumps—like double toe touches or hyper-extended pikes—demand next-level hip and hamstring flexibility to hit those wide, sky-high positions that wow judges.
- Strength for Tumbling and Jumps: Tumbling passes (think back tucks or layouts) and powerful jumps require advanced leg and core strength for height, rotation, and controlled landings. Basic moves won’t cut it for the big leagues.
Let’s level up with these exercises, including deeper dives into squat jumps and push-ups.
Plank with Leg Lifts (Advanced Core Strength)
- Why It Helps: This advanced squat jump variation builds explosive leg strength for towering jumps and tumbling takeoffs. The tuck mimics the tight, fast motion of a back tuck or high jump, while bases gain the power to launch flyers higher.
- How to Do It: From a deep squat (knees over toes, chest up), explode upward, pulling knees toward your chest mid-air. Land softly back into a squat. Focus on height and speed.
- Cheer Connection: Practice tucking tight and pointing toes—perfect for a competition-ready pike or herkie.
- Reps: 3 sets of 10-12.
Hamstring Stretch with Resistance Band
- Why It Helps: Flexible hamstrings are critical for advanced jumps with full extension. Adding a band deepens the stretch, pushing your range for kicks and toe touches that hit 180 degrees or more.
- How to Do It: Lie on your back, loop a resistance band around one foot, and pull the leg toward your head. Hold 30-45 seconds per leg, keeping it straight.
- Cheer Connection: This preps you for hyper-extended jumps—think legs past your hips in a toe touch.
- Reps: 2-3 stretches per leg.
Tuck Squat Jumps
- Why It Helps: This advanced squat jump variation builds explosive leg strength for towering jumps and tumbling takeoffs. The tuck mimics the tight, fast motion of a back tuck or high jump, while bases gain the power to launch flyers higher.
- How to Do It: From a deep squat (knees over toes, chest up), explode upward, pulling knees toward your chest mid-air. Land softly back into a squat. Focus on height and speed.
- Cheer Connection: Practice tucking tight and pointing toes—perfect for a competition-ready pike or herkie.
- Reps: 3 sets of 10-12.
Plyometric Push-Ups
- Why It Helps: Stunting and tumbling demand explosive arm and shoulder power. Plyo push-ups take the classic move up a notch—bases can toss flyers with force, flyers can push off for dismounts, and tumblers gain the snap for handsprings.
- How to Do It: From a push-up position, lower down, then explode up so your hands leave the ground. Land softly and repeat. Start with small hops, progressing to claps if you’re advanced.
- Cheer Connection: The burst mimics the quick, powerful press in a stunt or the push-off in a round-off.
- Reps: 3 sets of 8-12.
Straddle Stretch with Forward Fold
- Why It Helps: Elite jumps require hips that open wide and deep. This advanced stretch targets hips and inner thighs, letting you hit a straddle jump or toe touch with legs fully extended.
- How to Do It: Sit in a wide V, fold forward at the hips (not rounding your back), and hold 30-45 seconds. Reach for each foot individually too.
- Cheer Connection: Aim for your chest to the floor—perfect for that “wow” jump moment.
- Reps: 2-3 rounds.
Walking Lunges with Overhead Hold
- Why It Helps: This upgrades lunges with shoulder and core work, building leg power for stunts and tumbling while mimicking the balance bases need holding flyers overhead.
- How to Do It: Hold a light weight (5-10 lbs) overhead with both hands, step into a lunge, and alternate legs as you “walk” forward for 10-12 steps.
- Cheer Connection: The overhead hold preps bases for steady flyer lifts; flyers build leg lockout strength.
- Reps: 3 sets of 10 steps per leg.
Single-Leg Shoulder Bridge
- Why It Helps: Tumbling and jumps need unilateral power, while stunts demand glute strength for explosive lifts. This advanced bridge isolates each leg, boosting control and force.
- How to Do It: Lie on your back, one knee bent, other leg extended. Lift hips high, hold 3-5 seconds, then switch legs.
- Cheer Connection: Flyers gain the tightness for one-legged stunts; bases power up for dynamic tosses.
- Reps: 3 sets of 10 per leg.
Calf Raises with Dumbbells
- Why It Helps: Strong calves are the secret to springy jumps and solid tumbling landings. Adding weight advances the move, giving you the pop for double jumps or the stability for stunt bases.
- How to Do It: Hold 5-10 lb dumbbells, rise onto your toes, then lower slowly. Try on a step for extra depth.
- Cheer Connection: Pointed toes at the top sharpen your jump finish—crucial for precision.
- Reps: 3 sets of 20.
Arm Circles with Resistance Band
- Why It Helps: Stunting requires shoulders that endure long holds and quick lifts. A band adds resistance, building the strength and range for bases, flyers, and tumblers alike.
- How to Do It: Hold a light resistance band taut between hands, arms out to sides. Make small circles (30 seconds forward, then backward), keeping tension.
- Cheer Connection: Preps you for crisp motions and steady stunt lifts—think pyramid endurance.
- Reps: 2-3 rounds.
Butterfly Stretch with Weighted Lean
- Why It Helps: Advanced jumps and kicks need deep inner thigh flexibility. Adding weight pushes your range, perfect for hitting a double toe touch or fluid routine transitions.
- How to Do It: Sit with soles together, knees out. Hold a 5-10 lb weight and lean forward gently, pressing knees down. Hold 30-45 seconds.
- Cheer Connection: Deeper flexibility means wider, higher jumps—standout material!
- Reps: 2-3 stretches.
How to Train Like a Cheer Pro
- Warm-Up: 5-10 minutes of dynamic cardio (high knees, burpees) to prime your muscles.
- Routine: Hit these 3-4 times a week. Pair advanced strength (tuck jumps, plyo push-ups) with flexibility (band stretches) for max gains.
- Cool Down: Stretch deeply post-workout—focus on hips, hamstrings, and shoulders.
Final Push for Greatness
- Progress Gradually: Master basics before advancing—form beats speed.
- Drill Cheer Skills: Pair these with stunt practice or jump reps to see real results.
- Own the Mat: A stronger, more flexible you is a fiercer cheerleader—go get it!
With these 10 advanced exercises, you’re not just training—you’re transforming into a cheer powerhouse. Lace up, dig in, and let’s make every move legendary!
